How to increase strength in 10 days?

erectile dysfunction- a nightmare of millions of men. Fixed erection, endurance in bed and increased libido are some of the hallmarks of masculinity. That is why representatives of the strong half of humanity are so afraid of making a mistake in bed.

Women suffer less because they havedecreased sex driveor urge for intimacy. Although their previous passion is suddenly lost with age, this in no way affects the quality and amount of intercourse.

Unfortunately,changes in the male body are immediately noticeableand are not easy to correct. Due to problems with strength in men, a sluggish reaction occurs, sexual desire disappears, the duration of love is reduced, living feelings disappear during orgasm, and premature ejaculation often occurs.

Causes of decreased strength and erectile dysfunction:

• overweightor obesity;
• frequent experiences, nerves and stress;
• passive lifestyleand low mobility
• malnutrition;
• abusealcohol(alcoholism);
• smoking of cigarettes;
• lack of sleepand regular insomnia
• middle and old age(According to statistics, men after 40 years often suffer from erectile dysfunction. This is duewith reducedproduction of male hormone -testosterone);
• diabetes to varying degrees;
• with vertebral herniaand damage to intervertebral discs is often observed reduced strength;
• high blood pressure disrupts blood circulation, which also leads to erection problems;
• unfavorable ecology. . .

Whoseyou sufferfrom the diseases listed, are prone to obesity, or your lifestyle is far from healthy, then it is necessarybe more aware of men's health issues. . .

Initially, this will prolong the feeling of youth, increase your own self-esteem and have a beneficial effect on the work of the prostate gland. Erectile dysfunction is one of the causes of the development of adenoma and other diseases that require surgery.

And secondly, using simple secrets, you can quickly return the strength and surprise your partner in bed.

The truth about erectile dysfunction

How to improve an erection without surgery?

This article describesthe most effective ways, which will help return an erection and allow you to forget about mistakes in sex. Each of them is aimed atimprovement of various aspectsthe work of the male body.

In the casestrength- this is a broad concept, so this does not only include a strong erection. Potency also includes the power of sexual desire, orgasm and "delay" of the time of ejaculation, the duration of intercourse, endurance and recovery after intercourse.

For convenience, a set of tipsdivided into 10 days.By following the recommendations step by step, you can achieve amazing results.

Day 1. New habits: coffee and eggs for breakfast

The basis of Japanese practicekaizenthought thatregular repetitionthe same actionhelp you achieve top quality. . .

Ourthe brain does not like to work, perform some complex tasks and want to save as much energy as possible. That is why when he is given a new and in his opinion overwhelming task for him, he begins to refuse and postpone the action indefinitely.

It is for this reason that strict diets, a new life from Monday and other stressful goals for a person do not work. For youyou have to fool your brain. . . Then it will be easier to perform new actions, especially if they seem ultralight.

To beginvisit your own breakfast againand add itonly 2 products - coffee and eggs.Instead of getting a sandwich on the go, take 2 minutes to make scrambled eggs and brew a cup of aromatic coffee. Such a simple breakfast is very useful for the male body and strength in general.

• CoffeeIs a natural stimulus of the central nervous system. It will strengthen your brain, stimulate vitality, set you up for a productive day and lift your spirits. Another plus of this product is this: caffeine increases blood flow and dilates blood vessels. Good blood circulation is one of the factors for a firm erection. In fact, in the moment of arousal, the blood seeps to the groin, fills the hollow body and causes the penis to stand until the moment of ejaculation. This is why coffee drinkers are less likely to suffer from erectile dysfunction and do not complain of problems in bed. Daily consumption of coffee speeds up blood through their veins so that red blood cells can calmly pass through the dilated vessels.
• Egg- a rich source of B vitamins. It is this group of vitamins that is responsible for the normalization of hormones in the male body and reduces stress levels significantly. In addition, vitamin B.₁contributes to the normal passage of signals from the body to the brain, and this stimulates increased arousal and indirectly affects penis function.

The only caveat is that it is better to usenaturally ground coffeerather than soluble. Bean coffee has a more pronounced aroma and taste.

A team of researchers and students from the Health Science Center atThatUniversityofTexasonHoustonconducted a major study in 2015. In its course, the researchers were able to establish itwith regular coffee consumptiona man's foodless prone to problems with strength. . . Enoughdrink 2-3 cups of a flavored drinka day to forget a sluggish erection. In a similar study among those who avoid caffeine, the degree of erectile dysfunction was higher.

Improvepositive influencewhen eating eggs, it can be added to the daily dietpeanuts and pork. . . These two products also contain a complete complex of B vitamins, which are so important for excellent strength.

Day 2. Increase activity and go on a diet

The next dayfor "English" breakfast with eggs and coffeeadd half an hour walk. . . A sedentary lifestyle leads to stagnation of blood and lymph in the groin area, which with age will affect the hardness of the erection.

At the same time, any cardio load will helptrigger increased blood flow, will force the cardiovascular system to work actively and contribute to the proper production of testosterone. It is the regular aerobic load on the body that is one of the factors of normal hormone levels that triggers the natural synthesis of male sex hormones.

In the early daysstart small - witha leisurely walk for 30-40 minutesthen the time can be extendedup to 60 minutes. . . If you are physically fit, you can replace cycling, jogging or "circular" exercise with walking.

other than thatsuch activity will help get rid offrom excess fat mass. . . Even if you are not overweight and are in a normal weight class, it will not be superfluous.

A large amount of subcutaneous fat, especially in the stomach, stimulates the production offemale hormone estradiol. . . It suppresses testosterone, which over time leads to a decrease in libido, a flaccid penis and forces a man to go through all the circles of hell caused by erectile dysfunction.

Day 3. Review of the diet

When to the right breakfastincreased cardio activity, you can start more serious action. Let's go over everything we eat during the day andremove "trash"from the daily menu. Malnutrition is another cause of potency problems. Therefore, throw some foods out of the fridge and add a few of them that are good for yours"Little General"delicious.

Products that promote strength:

• bananas- increase the content of potassium in the body, which helps increase libido and normalize blood circulation
• pepper, onion and garlic- also increase blood flow and thus stimulate an erection;
• salmon, tuna, olive oil and avocado- contains useful fatty acids that strengthen the body and improve blood flow
• parsley, celery, mushrooms and beans- contains a large amount of phosphorus and has a beneficial effect on strength;
• ginger root, turnips, oatmeal, beef liverthere is a lot of zinc in the chemical composition of the listed products, which normalizes the work of the male body;
• spinach, sunflower oil, lamb- rich in vitamin E, which improves the tone and permeability of blood vessels.

Products that reduce strength:

• beer- contains phytoestrogens that are harmful to men's health;
• alcohol- drinking alcohol in an increased amount stimulates the stress level in the body;
• transgenic fatscause hormonal disorders and gene mutations
• bakery- contains yeast and sugar, which lowers the level of testosterone in the blood
• sausage- includes liquid fumes which cause toxic damage to the testicles;
• soy- also contains phytoestrogens.

Day 4. Stimulation of the penis and prostate

Another way to increase strength-self massage of penis and testicles. . . Progressive and circular movements in the genital areaimprove blood flowand will also make your erection stronger.

The massage in the scrotum also startsactive sperm productionand will prevent possible sperm stagnation, which often leads to the development of prostate diseases. For example, congestive prostatitis and adenoma.

1. Squeeze the penis with two fingerseach hand at the bottom. Note that your thumb should be on top and your index finger on the bottom. Squeeze the resulting ring with maximum force, then hold your breath. Now in undulating motionsspread the blood to the headgenitals. Best of all at the momentcount to 9-10. . . However, if there is not enough air in the lungs, the number can be reduced.
2. An hour after eatingtake a hot showeror apply a warm towel to your purse (you can use a heating pad). This will warm up the testicles and increase blood flow to the area. Then rub your palms so that they are also warm and the skin on the testicles does not shrink. Now with one handtake up the penisand take the other around the testicles. Alternatively, shift lightly and stroke the testicles, pressing lightly, rubbing in a circular motion. Remember to gradually increase your pressure to increase blood flow to this area. Self-massage of the penis and testicles improves blood flow and increases the strength of a man.other than thatyou can stroke the area of the prostate and tap it lightly. It was also helpful to run the thumb from the beginning to the end of the prostate to remove possible stagnation of semen or lymph.
3. Another effective way- squeeze the penis in the palm of your hand. To do this, preheat your hands in warm water, apply oil containing mint or sage on them, and then place the organ in the palm of each hand. Squeeze your penis slightly and hold your hands in this position for 5-10 seconds. Then repeat the action, but increase the pressure and extend the procedureup to 10-15 minutes. . . Take this massage for at least 15-20 minutes. You can also squeeze the penis in waves at the end, as if you were pumping a ball or trying to strengthen the muscles in the forearm.

Repeat this massagerepeatedlywithout releasing the ring from your fingers until you reach the end of the penis. At the same time, hold your breath every time. To consolidate the result, the fingers around the penis can be kept closed until you put on a condom and start having sex.

In addition to self-massageworks wellcold and hot shower. . . The alternating effect of hot and cold water on the body causes the blood to circulate better, which also contributes to a good erection.

Alternatively water with different temperatures in between10-20 seconds(depending on body condition), 5-7 minutes will be enough. A contrast shower works best when you have finished swimming and your skin has turned a little pink. Do the proceduredaily ritualin the morning and evening.

Day 5. Inquiry into folk methods

Some peopleare suspicious of previous recipes. And in vain. Many natural teas, with single or regular use, have incredible effects onman's health. . .

Depending on the ingredients, tea according to the recipe of traditional healers strengthens the immune system, strengthens the walls of blood vessels,stimulate increased blood flowand start the production of elements necessary for the representatives of the strong half of humanity.

Here are some decoctions based on natural ingredients that have been shown to be effective in increasing strength and eliminating erectile dysfunction.

• Herbal tea based on honey and ginseng- take a pinch of dried ginseng root or its extract, mix with 2 tsp. honey and pour a glass of warm water (not boiling water). Let it brew for 10-15 minutes. This composition improves blood circulation, strengthens the body, increases immunity and stimulates the production of testosterone;
• Infusion of thyme- fill 1 tbsp. l. thyme 0, 5 liters of warm water and leave for half an hour. Then the resulting composition can be diluted with warm water and drunk instead of tea. Since ancient times, thyme has been used to treat erectile dysfunction as it strengthens the work of the cardiovascular system;
• "Tea" for strength- mix 0, 2-0, 3 liters of red wine with 0, 3 liters of carrot juice, add honey, finely chopped ginger root and nuts to taste. Each component is aimed at spreading the blood, contains a lot of useful vitamins, omega-3 fatty acids and trace elements. All this improves strength and increases libido. You can drink such a composition no more than 3-4 times a week. It is also impossible to overdo it with the amount of red wine, alcohol in large quantities reduces the conduction of signals to the brain and increases stress.

Day 6. Exercises for the pelvic and abdominal organs

After the male bodyused to daily walksand receiving several useful products to maintain a stable erection, you can connectadditional physical activity. . .

Now make sure to followpelvic exerciseswhich will stimulate further blood flow to the pelvis and strengthen the muscles. You should also train the press and muscle fibers in the abdomen because they also have a direct effect on strength.Strong abdominal muscles 4-5 times strengthen the increase in men.

Exercises for the pelvic organs:

• soldier step- stand still, try to repeat the soldier's march and lift your knees almost to your stomach;
• bike- lie on your back, place your hands on the belt and bend your knees. Start mimicking cycling and turn invisible pedals;
• squats- This is a standard exercise where you have to sit down all the way and slowly return to a standing position;
• running in place- stand everywhere in the room and try to mimic a slow run;
• lunges- place your hands on your belt, throw your left leg forward and place it at a 90 degree angle. When bending, make sure that the knee does not protrude beyond the toe. Take 8-10 steps forward this way, then begin the same exercise, but with the right leg. This will stretch the muscles of the perineum, strengthen the back of the thigh and buttocks.

Exercises for the abdominal muscles:

• Lie on your back, bend your knees at a 45 degree angle, extendhands along the body and rest firmlythem on the floor, then slowly lift the pelvis up. Keep your back straight and tighten your abdominal muscles, back and buttocks. Simple in the bag for at least 15 seconds, after which for each new approach the time is increased by another 5-10 seconds;
• Lie on your back, bend your knees at a 45 degree angle, lie downhands behind your head and twist slightlyin the upper third of the back. Now slowly lift the body a short distance to feel the tension in the pressure area, lock in this position for 5-10 seconds and slowly lower the body. Do not try to completely lower your back to the floor to keep your abs toned. Make at least 20-30 elevators in 1 set.

Day 7. Stress management

A week has passed so you can begin practicing spiritual practices and stress reduction techniques. Emotional stress and constant anxiety are one of the main causes of decreased libido, decreased strength and sluggish erection.

In 50% of casesErectile dysfunction is a consequence of mental pain as well as an unstable psyche. It is difficult for men to recognize such a problem and seek the help of a professional for advice.

In such a situation, you can reduce the stress level and restore mental balance on your own. And since problems in bed act as an extra factor to reduce self-esteem, a man risks falling into a vicious circle.

Stress = >poor strength = >self-doubt = >double stress = >complete erectile dysfunction.

9 popular ways to reduce stress:

• yogaThis practice is aimed at ensuring that a person finds harmony with himself through meditation and physical activity. Even simple asanas help achieve nirvana, teach patience and reduce emotional as well as physical stress;
• boxingIs a great way to chase away aggression by hitting a punching bag or having a friendly fight with a coach or another member of the punching club. This purely male sport allows you to throw away the irritation and fatigue that has accumulated during the day;
• long distance running- Slow running at a distance of 5-8 km is a monotonous action that soothes the brain and allows you to get rid of anger. In addition, running will accelerate the blood and strengthen the cardiovascular system;
• freestyle wrestling- works in the same way as boxing and helps relieve stress;
• abdominal breathing technique- slow and deep breathing saturates the blood with oxygen and also soothes;
• laughter- watch various humorous programs, movies, clip funny videos and in social networks. Laughter engages the abdominal muscles, promotes the release of endorphins and improves mood;
• dream- A normal 8-hour rest normalizes hormone production and allows the body to function properly. Chronic fatigue and lack of sleep increase stress;
• reading- Researchers have proven that reading for at least 15 minutes allows you to escape from your own problems and "removes" the brain from sad thoughts. As we read, we immerse ourselves completely in another world, forgetting the difficulties of life and disappearing because of this stress;
• goes outdoors- such activity allows you to achieve nirvana, withdraw from the vain world and find harmony with yourself. You can walk alone, with your dog, friends or your significant other. Socializing with loved ones also reduces stress and allows you to relax.

Day 8. Vacuum action

Those who have found the Soviet era will surely remembermedical banks. . . They were used to increase blood flow to certain areas and help fight various diseases. Variousvacuum cleaners for penis.

These devices look like a capsule thatput on penis, sucks in and creates the necessary pressure inside. Using a gradual pumping of air from the flask-shaped gadget, the body regains erection for a while and you can start having sex.

And if you regularly use the vacuum effect as a physiotherapy procedure, then this will allow itrestore strength fasterand saturate the pelvic organs with useful substances. Increased blood circulation in this area allows vitamins, micro- and macro-elements to reach the target faster.

How do vacuum erection devices work? They createnegative pressure around male dignityso the blood flows more to the penis more actively. The longer this exposure, the bigger and harder the penis becomes.

Day 9. We train the pubic-coccygeal muscle

The pubococcygeal muscle (PC muscle)- this is the very plexus of muscle fibers that is directly responsible for penis function and allows you to maintain fluid flow when urinating. If a person has PC muscular dystrophy, this induces urinary incontinence, impairs childbirth and reduces the quality of sexual life.

No wonder they call her"Muscle" of loveand since ancient times the Taoists have trained her with various techniques. During an erection, it is the pubococcygeal muscle that allows the penis to stay smooth and stable.

A set of exercises is preserved to this day, correctedto strengthen the PC muscle. . . The most famous is the practice of an American gynecologistArnold Kegel. . . It was he who in 1952 patented a series of exercises aimed at strengthening the perineum.

The advantage of the complex is that you can do itanywhere and anytimeand no one around you will even notice your workouts!

What should we do:

• when urinating, try to keep the current for a whileby fixing the pubic-coccygeal muscle in place and remembering its location on the body;
• now that you know where the pc muscle is and how it tenses, you can start training it. EverywhereTry to squeeze and release the musclewith different intensities. Hold the tension for short and long periods to develop the elasticity of the fibers and make them harder due to the active blood flow. Repeat the action an unlimited number of times during the day. The bigger the better;
• only try to load the crotchand do not use your abdominal muscles, legs or buttocks. Try to perform isolated actions aimed solely at stimulating the pubococcygeal muscle;
• do not hold your breath during exerciseotherwise the blood will not be saturated with enough oxygen. This often leads to dizziness and also causes lack of oxygen in tissues.

Day 10. Increased blood flow to the penis during sex

It will also be helpful for men with weak erections to learnlist of sex positionswhere blood does not flow from the groin. This will hold the riser firmly and work well in bed.

It is therefore men of weak strengthpositions are contraindicatedwhen a woman is lying on top or from the side. Gravity promotes the outflow of blood downwards, due to which the intensity of the erection decreases and the penis becomes flaccid.

Here are the best positions to increase strength and maintain a strong boner:

• doggy-style or knee-elbow pose- This is the classic position where the girl rests knees and elbows on the mattress or floor. In this position, blood is spilled over the penis from the base to the head itself;
• half seated- a modified version of doggy style when the man spreads his hips wide and the partner sits between them directly on the penis. It will be easy for you to move in this position, while maintaining an erection well;
• legs behind the headin this position the woman lies on her back, the man sits down between the partner's legs and places her legs on his shoulders;
• missionary positionstandard sex position where the girl is lying on her back and the partner is attached between her thighs and starts frictions.

You have become acquainted with the method, tested on thousands of men, approx.how to improve and restore potency in 10 days. . .

Whoseon a regular basisfollow the listed recommendations so you can eliminate erectile dysfunction and return the joy of life without medication from the pharmacy and the surgeries!